Author Archives: Christina Mantoura

Whether you’re swimming in a pool, lake or the sea there are many benefits to continuing to swim outside during the winter months. Fitness, resilience and the wellbeing and mood boosting impact of winter swimming are just a few of the advantages of getting into the water at this time of year. However, if you want to ensure that you get the most from swimming in the winter then it’s important to make sure you do it safely. These are our top tips for swimming throughout the winter this year.

• Get the kit that works for you. Some people choose to swim in swimwear all year round others opt for a wetsuit when the temperature starts to drop. Work out where your body most feels the cold and consider some extra protection there – that could be wetsuit boots for your feet, a hat or neoprene gloves, all of which can help you to retain body heat.
• Give yourself time to get used to it. Cold water swimming is a shock the first time but the secret is simply to carry on. Start with just a short period of time in the water and then build up from there as your body and mind begin to get more used to the experience.
• Don’t jump in. The shock of cold water can be dangerous if you just hurl yourself in. Instead of doing this and ending up gasping or choking just get into the water gradually instead.
• Choose your location carefully. If you’re planning to swim in open water then make sure you’re well aware of all the risks involved, including shipping traffic and rip tides. Don’t swim on your own and consider taking a tow float and wearing a bright hat so that you can always be seen in the water.
• Don’t force yourself to stay in for too long. In the summer we can stay in the water for a long time but that’s not the case in winter. In fact, many winter swimmers only dip into the water for a couple of minutes. You can still get the benefits of the cold water from this kind of short experience. Make sure you don’t push your body too far where the cold is concerned.
• Don’t have a hot shower. Hot water on a cold body can be dangerous so avoid a hot shower and let yourself warm up gradually instead. This means plenty of hot drinks and warm clothes. Many people invest in a changing robe for winter swimming – these have weather protection on the outside and are warm towelling on the inside. They can make getting warm and cosy again after your swim much easier to do.

Winter swimming has a lot of positive health benefits and can make you feel fantastic. It’s important to make sure that you choose where to swim wisely and that you’re prepared for the impact of the cold if you want to get the most from the experience.

If there is one time of year that can be particularly hard on the body it’s winter. Not only are we inside a lot more but we tend to indulge frequently and the weather can make it especially tough to get out and get some exercise. This time of year can be challenging but it also represents a great opportunity to do things differently. Swimming is the ideal form of exercise to take up in winter – it’s supported but strong, will help to keep you healthy and upbeat even on the darkest days and could enable you to meet new training goals too. These are just some of the reasons to start swimming during the winter this year.

• The calorie burn. Although exercise is always more fun if you’re not counting the impact on calories there is no escaping the fact that swimming really does a great job when it comes to helping you to burn off the effect of winter puddings or Sunday roasts. Depending on your weight, an hour of moderate swimming can burn up to 600 calories. The best way to take advantage of this (and to enjoy the process) is to start with shorter, regular swimming sessions several times a week and build up from there.
• Strengthen your core and abs. Swimming is full body exercise but does have particular benefits if you’re looking to sculpt those abs. Breast stroke is especially good for waistline definition while front and back crawl will work your obliques and so could help to get rid of annoying muffin tops. Focus on contracting your abs while you’re swimming and you’ll not only go faster and get a better workout but you’ll strengthen your core and get that ab definition too.
• Wellbeing and mental health. There are so many positive benefits to swimming when it comes to mental health, from the healthy fatigue and sense of achievement you’ll get afterwards to the fact that being immersed in water triggers an endorphin release in the body. Over time you’ll start to feel yourself getting stronger and swimming can also be a great social sport if you do it with someone else.
• Building muscle and strength. Swimming works almost every muscle group and does so in a very balanced way. Unlike some other sports where you will end up with very defined legs or arms swimming ensures that this strength is built right across the body. Make sure you vary your strokes and sessions to get the full benefit.
• Improving skin quality. The impact of water passing over the body while you’re swimming can be like a massage and help to firm and improve skin tone. Cellulite is very normal – everyone has it – but you could find that regular swimming helps to smooth out cellulite. The strength and muscle tone that you develop as a result of swimming could give you the confidence boost you need to be proud of your body as it is.

If you’re looking for a new activity this winter swimming has a lot of benefits. Speak to our team today to find out about our swim spas…

The seasons are changing – as the leaves change colour and the temperature drops it’s a clear sign that autumn is here. That means that you need to look after your pool differently. You might not be using it as much as during the hottest part of the year but that doesn’t mean that some maintenance isn’t still required. These are our top tips for pool maintenance this autumn.

Keep up with the cleaning

It can be tempting at this time of year to just put the cover on your pool and hope for the best until next spring. Not only will this make it difficult if you want to use the pool at all during the winter months but you may also find that it’s in a bit of a state next year. Regular cleaning in autumn is particularly important if you want to ensure that your pool remains in good shape through to next year.

• Do a full pool clean. If you want to avoid algae and other similar issues when the spring arrives then a full pool clean is essential. This means removing dead leaves and debris and then emptying the pool and giving the entire thing a good scrub. Brush the floor and walls, vacuum and make sure you clean the lint and skimmer baskets too.
• Focus on the filter. The filter is a tiny, but essential, part of your pool as it keeps it clean. So, take this opportunity to give the filter some attention. Give the filter a thorough clean and make sure you clean off any grease or oil that could harden and become tough to remove over the winter. You may also want to run the pool filter, both to check that it’s working and to help distribute any chemicals you’ve just added to the water.

Monitor the chemical levels of the pool

The pH level in your pool is an essential metric to keep an eye on. It should sit somewhere between 7.2 and 7.6 but you may find that this has changed as the pool has been in frequent use during the summer months. Make sure that you take steps to correct this if it’s not within range. Another essential chemical to check is the chlorine. Depending on the type of chlorinator you’re using this should be around 2-3 PPM (parts per million). Once you’ve finished checking the chemical levels you might want to add some algaecide to help ensure your pool stays algae free over the winter.

Cover the Pool

When you’ve finished the pool maintenance make sure you cover it once again to help avoid filter-clogging debris falling in. A good cover should keep material out and also help you to retain water.

It’s a good idea to carry out regular maintenance on your pool throughout the winter, from removing debris to checking the filter and administering a shock treatment to keep the water clean. That way, when the weather warms up again, the pool will be clean and ready for use.

Swimming is a great way to exercise, tone, build muscle and also has some fantastic wellbeing benefits too. If you’re keen to try something new this autumn – or find a more effective way to exercise – it could be the activity that you need. These are just some of the health benefits to regular swimming.

1. Minimising physical wear and tear. Swimming is one of the few activities that allows you to do an intense workout that is low impact and so minimises the impact on joints.
2. All muscle groups get worked. Exercise can often target specific muscle groups but leave out others. This isn’t the case when you’re swimming as all of them are activated, even the often-ignored lats, deltoids, and traps.
3. Swimming is open to everyone. From people who are injured to top-level athletes, pregnant women or children, everyone can get in the water and swim.
4. Combining cardio and strength. When you’re swimming it’s not an ‘either or’ situation where cardio and strength are concerned as you’ll get a workout with both. Not only are you swimming against the resistance of the water and increasing the impact of the workout as a result but you have to be in constant motion or you’ll sink so the intensity level is high.
5. Improving lung capacity and function. Studies have found that swimmers have greater tidal volume (the amount of air moving in and out of the lungs during normal breathing) due to the way that the body learns to use oxygen more efficiently and expel more carbon dioxide with every breath.
6. Boosting your capacity in other sports. Breathing techniques learned in the pool can be applied to other sports, such as long distance running. Plus you’ll benefit from the positive impact of swimming on hamstring, glutes and core.
7. Swimming is a stress buster. When you’re in the water you’re isolated from the usual bombardment of sensory information and this can make you feel calm and relaxed.
8. It’s also anti aging. One study found that regular swimmers are 20 years younger than their real age, biologically speaking. Everything, from blood pressure to cardiovascular performance and cholesterol, is at a level you’d expect from a younger person if you swim regularly, even when you’re in your 70s.
9. Brain benefits. When you’re swimming blood flow to the brain is increased by 14%. This can have a lot of benefits, so much so that there is now a considerable body of research investigating whether water based workouts are better for the brain than those we do on land.
10. Getting outside your comfort zone. It can be challenging to get into the pool for the first time, to start setting yourself fitness goals and working up to them. But the more you venture outside your comfort zone in this way the more open you’ll be to new experiences – maybe swimming the English Channel is next.

Swimming is a very accessible form of exercise that has some fantastic health and wellbeing benefits that anyone can enjoy.